How to Throw a Football Farther – Add 15 Yards
Let’s be real, it’s not fun to barely throw 30 yards and being hit with the “noodle arm” nickname. Learning to throw a football farther can make a significant difference in a player’s performance and confidence. We’ll take a deep dive into the proper throwing mechanics and common mistakes, & more to help improve distance on the deep ball.
Guide on How to Throw a Football Farther
Understanding the Mechanics of a Football Throw
To throw a football farther, it is crucial to understand the mechanics of a proper throw and delivering a tight spiral.
C-Bicep-Pop-Follow through, my four pillars to throwing the ball.
C is having the proper grip and hand placement on the ball.
Bicep is the motion of bringing the ball towards your bicep with the Pop coming forward and extending your throwing arm.
Follow through is extremely important as this can impact your accuracy.
Your stance and body positioning play a vital role in generating power and distance.
Lastly, generating power through leg drive and hip rotation is key.
Read our full article on How to Throw a Football here.
Body Angle and Throwing Trajectory
For farther throws, we need to understand our body position and the trajectory of the ball.
Typically, are shoulders are even when making a short to intermediate throw.
The reason is due to the distance between you and the target.
But on deep balls or targets further down field, we need to get more air under the ball.
By doing so, we need to tilt our lead shoulder up to get the correct launch angle.
Building Arm Strength
Building arm power is essential for increasing your throwing distance.
To achieve this, incorporating weight training exercises that target the shoulders, arms, and core is highly beneficial.
Exercises like shoulder presses, bicep curls, and tricep extensions help develop the necessary strength and stability in the upper body.
Utilizing resistance bands during your workouts can specifically strengthen the muscles involved in the throwing motion.
These bands provide variable resistance, mimicking the forces encountered during a throw. Furthermore, incorporating plyometric exercises into your training routine can help develop explosive power.
Plyometric exercises like medicine ball throws and box jumps enhance the fast-twitch muscle fibers responsible for generating power and speed.
By regularly engaging in these arm-strengthening activities, you can improve your throwing distance by maximizing the force and velocity of your throws.
Throw the ball everyday and take rest days as needed. Throwing the ball everyday strengthens your arm and muscle memory.
Implementing Targeted Drills and Exercises
Implementing targeted drills and exercises is crucial for improving your throwing distance.
Long-distance throwing drills are effective in developing both arm strength and accuracy.
By consistently practicing long throws, you can build the necessary muscle strength and train your body to achieve greater distances.
Additionally, incorporating interval training into your routine helps simulate game-like conditions, where you need to throw with speed and accuracy under pressure.
Interval training involves alternating periods of high-intensity throwing with periods of rest or lower-intensity activities, effectively challenging your endurance and refining your throwing technique.
Incorporating agility drills into your training regimen enhances overall athleticism, which is essential for evading defenders and creating throwing opportunities on the run.
Agility drills such as ladder drills, cone drills, and shuttle runs improve footwork, coordination, and quickness, enabling you to execute throws with efficiency and precision.
By incorporating these targeted drills and exercises into your training routine, you can elevate your throwing abilities and maximize your throwing distance in a game scenario.
Common Mistakes
There are a few common mistakes young quarterback make when trying to throw the ball downfield.
- Over-striding: young qb’s believe a longer stride means more power, in fact a longer step forward reduces your power.
- Improper Footwork: Neglecting proper footwork can hinder the transfer of power from the lower body to the upper body, reducing the potential distance of the throw.
- Lack of Hip Rotation: Failing to engage the hips and rotate them fully during the throwing motion can limit the generation of power, resulting in a weaker and shorter throw.
- Insufficient Follow-Through: Cutting short or neglecting the follow-through motion can limit the release of energy and result in a less powerful throw with reduced distance.
- Overreliance on Arm Strength: Relying solely on arm strength without utilizing the power generated from the legs and core can limit the overall distance and accuracy of the throw.
Warm-Up and Stretching
Before throwing, its vital to properly warm-up and stretch beforehand.
Warming up serves multiple purposes, including injury prevention, increased blood flow, and improved performance.
It prepares your muscles and joints for the demands of throwing and reduces the risk of strains or sprains.
Incorporating stretching exercises specifically targeting the arms, shoulders, and torso is essential to enhance flexibility and range of motion.
These dynamic stretches should involve controlled movements that mimic the throwing motion to activate the relevant muscle groups.
By diligently adhering to a thorough warm-up and stretching routine, you can optimize your throwing performance and minimize the risk of injury.
Improving Technique
Improving your technique is crucial for throwing a football farther.
One of the most effective ways to enhance your technique is by working with a quarterbacks coach.
They can assess your current throwing mechanics and provide personalized feedback and drills to address any weaknesses or flaws.
Video analysis is another valuable tool in improving technique.
By recording and reviewing footage, you can identify areas that need improvement and make necessary adjustments.
Paying attention to proper footwork is essential, as it allows for optimal weight transfer and power generation.
Practicing a consistent follow-through helps maintain accuracy and ensures maximum velocity on the throw.
By focusing on technique, you can refine your throwing motion and ultimately increase your throwing distance.
Enhancing Flexibility and Mobility
Enhancing flexibility and mobility is crucial for throwing a football farther.
To achieve this, stretching routines is essential, specifically targeting the shoulders and hips.
Hip Stretches:
- Hip Flexor Stretch: Kneel on one knee with the other leg in a lunge position. Keeping your torso upright, push your hips forward until you feel a stretch in the front of your hip. Hold the stretch for 20-30 seconds on each side.
- Pigeon Pose: Begin in a push-up position and bring one knee forward, placing it on the ground near the opposite hand. Extend the other leg straight back behind you. Sink your hips towards the floor and lean forward, feeling the stretch in the hip of the extended leg. Hold for 20-30 seconds and switch sides.
Shoulder Stretches:
- Cross-Body Shoulder Stretch: Extend one arm straight across your chest, parallel to the ground. Use your other arm to gently pull the extended arm closer to your body, feeling a stretch in the back of the shoulder. Hold for 20-30 seconds on each side.
- Shoulder Circles: Stand with your feet shoulder-width apart and extend your arms out to the sides. Begin making small circles with your arms, gradually increasing the size of the circles. After several rotations, switch directions. Perform 10-15 circles in each direction.
These stretches help increase the range of motion in these key areas, allowing for a fluid and powerful throwing motion.
This promotes optimal muscle function and range of motion, ultimately contributing to improved throwing distance.
Proper Nutrition and Hydration
Proper nutrition and hydration are vital aspects to consider when aiming to throw a football farther.
Maintaining a balanced diet is essential for overall performance.
Consuming a variety of nutrient-rich foods ensures that your body receives the substance to support muscle growth, energy production, and recovery.
Hydration is equally important to prevent fatigue and muscle cramps.
Staying hydrated allows for optimal muscle function and helps regulate body temperature during intense workouts.
Outside of football, it is recommended to drink water regularly throughout the day.
Moreover, paying attention to pre- and post-workout meals and snacks is crucial for optimal recovery.
By prioritizing proper nutrition and hydration, you can fuel your body for optimal performance and support the physical demands of throwing a football farther.
Mental Preparation and Visualization
As a quarterback, you have to be mentally strong. Remember, the team wins but losses are on the quarterbacks.
Your mental game impacts how you deliver and throw a football farther as well.
Developing a positive mindset and mental focus is essential to perform at your best.
Mentally preparing beforehand, helps develop confidence in making all the throws.
Visualization exercises play a crucial role in enhancing technique and overall performance.
Run through scenarios in your head as if your on the field making every throw.
Visualizing successful throws also helps build confidence and reduces anxiety.
Practicing techniques such as deep breathing, meditation, or yoga can help you stay calm, centered, and focused during high-pressure situations.
Tracking Progress and Making Adjustments
Reviewing footage is absolutely key in making progress
Keeping a training journal to record distances and improvements allows you to track your performance over time.
By documenting each practice session or game, you can identify patterns, trends, and areas for improvement.
Based on this analysis, you can adjust your training regimen, focusing on specific aspects that require attention.
Seeking feedback from coaches or trainers is also crucial for continuous improvement.
Their expertise and observations can provide valuable insights and guidance to refine your technique and address any limitations.
FAQ:
What muscles do you need to throw a football farther?
A: To throw a football farther, several muscle groups in the body work together to generate power and provide a strong and accurate throw. The key muscles involved in throwing a football include:
- Shoulder Muscles: The shoulder muscles play a significant role in the throwing motion. The primary shoulder muscles involved are:
- Deltoids: These muscles, particularly the anterior (front) and middle deltoids, help initiate and control the throwing motion.
- Rotator Cuff Muscles: The rotator cuff muscles, including the supraspinatus, infraspinatus, teres minor, and subscapularis, provide stability and control during the throw.
- Arm Muscles: The muscles in the arm contribute to the speed and accuracy of the throw. The primary arm muscles involved include:
- Biceps: The biceps brachii muscle helps in elbow flexion, allowing for the powerful forward motion of the throwing arm.
- Triceps: The triceps brachii muscle is engaged during the extension of the elbow, providing the necessary power in the follow-through.
- Core Muscles: The core muscles play a crucial role in transferring power from the lower body to the upper body during the throwing motion. The primary core muscles involved are:
- Abdominals: The rectus abdominis and oblique muscles provide stability and contribute to the rotational power of the throw.
- Lower Back Muscles: The erector spinae muscles help maintain posture and stability during the throwing motion.
- Leg Muscles: Although not directly involved in the arm action, strong leg muscles contribute to the power and stability needed for an effective throw. The primary leg muscles involved are:
- Quadriceps: The quadriceps muscles help in leg extension and provide a stable base for the throw.
- Hamstrings: The hamstrings assist in hip extension and contribute to the explosiveness of the throw.
It’s important to note that these muscle groups work together in a coordinated manner to execute a powerful and accurate throw. Developing strength, flexibility, and coordination in these muscles through targeted training and practice can help improve throwing distance.
Wrap-up.
There you have it, my complete guide on how throw a football farther. Quick recap, understanding your fundamentals is key. Bad fundamentals will lead to a bad ball or ducks. Strength training, stretching, drills, and more help optimize your throwing distance. Most importantly of all, is be consistent. Consistently throwing and training will help you make strides and beat out the competition.
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